Omega-3 oils are a type of polyunsaturated fat. Polyunsaturated fats are healthier because they help to reduce your risk of heart disease. Omega-3 oils can come from marine, animal and plant sources. You should try to include omega-3 oils from all of these sources as part of a healthy eating pattern.Salmon Cutlet

Marine-sourced Omega-3

Marine-based omega-3 is found primarily in oily fish. Other fish, such as barramundi and flathead, and seafood, such as scallops and mussels, are also good sources of marine-based omega-3.

Plant-sourced Omega-3

In addition, everyone should have at least 2 grams of plant-sourced omega-3 every day. You can achieve this by eating two slices of soy and linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of the foods that contain plant-based omega-3s including canola oil, soybean oil and linseeds (flaxseeds).

Animal Sourced Omega-3

These are found in animal products such as eggs, chicken and beef.

How can I get my omega-3 each week?

Including 2-3 serves of fish in your weekly eating plan is easier than you think – Try some of our fish recipes.

What if I don’t eat fish?

  • Choose foods and drinks with added omega-3s. Look for the words ‘with added omega-3s’ on the front of the pack or check the nutrition information panel for DHA and EPA (marine source of omega-3s)
  • Fish oil capsules or liquids that contain at least 500mg of EPA and DHA in adaily dose are also a good source
  • Eat more plant-based omega-3 found in canola oil and margarine, nuts and seeds (particularly walnuts), flaxseeds (linseeds), hemp oil, soybeans and dark green vegetables.

See also : Q & A – Omega 3

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